With a 14min Cap:

100 Deficit Push Ups (3x45lb plates under each hand – go as low as flexibility allows)

75 Strict Press @ 75/50

Break up the work as needed between the 2 movements. If finished prior to time cap, rest until the 14min mark.

Then immediately follow it with “Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups